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I just change the water weekly (miss the occasional week) and change the filter socks when I do it. If I think there is any loose bits of algae in the sump I will strain the water at the return heads with a media bag when I turn the pump back on. That only takes a couple of minutes.

My MP10 power head also has a mode that lifts detritus up off the bottom and pushes toward the overflow - works well with my tank layout.